Galveston County Cooking for Two Cooking a meal for a loved one can be a fun way to celebrate a holiday – however, cooking for just two people on a daily basis can be tricky. Cooking a whole meal for two can feel like a lot of work with small reward. Eating out may seem like the easier choice, however, cooking meals at home is often healthier and more budget friendly. Here are some tips to make cooking for two (or one) easier. Plan Ahead Creating a menu for the week can help you avoid relying on less nutritious convenience food or take-out. When planning meals, think creatively about how to use foods that spoil quickly. For produce, you could plan on adding extra veggies to a sandwich or add fruit to your morning cereal. For meat, you can prepare several servings at one time and then use it in different meals throughout the week. For instance, on Saturday you could cook the chicken then use it for three different meals, like a salad, soup, and rice dish. Reduce Servings If your favorite recipes make a lot of servings, you can half the recipe by dividing the ingredients by two, thereby making half the amount of servings. For instance, if the recipe calls for four chicken breasts, only use two. Use the Freezer For recipes that make a lot of servings, freeze half for later. You can reheat the frozen portion on a busy night for a quick, easy meal. You can also use the freezer to extend the shelf-life of several foods/ingredients. Meat only stays fresh for a few days in the fridge. To help extend the shelf-life, split it into individual portion sizes and store it in air-tight containers in the freezer. Purchasing frozen fruit and vegetables are a great option if you find that fresh fruits and vegetables often spoil before you can eat them. You can also freeze most fresh fruits and vegetables in air-tight containers. The freezer can be used to store grains as well! If it takes you a while to finish a loaf of bread, put it in the freezer to prevent it from becoming stale or moldy. To cut down on cooking time, cook a batch of rice, then freeze it in individual air-tight containers. When you need a single serving of rice, simply reheat it in the microwave. Meal planning will get easier as you learn and collect recipes that work well for serving 1-2 people or that make good leftovers. Appreciate your hard work by taking time to relax and enjoy the meal you’ve created! Adapted from: https://edis.ifas.ufl.edu/pdffiles/FS/FS22400.pdf Recipe of the Month Source: MyPlate Kitchen Pasta Primavera Servings: 3 Ingredients 1 cup noodles, uncooked 1 Tablespoon, vegetable oil 2 cups mixed vegetables, chopped 1 cup tomatoes, chopped 1 Tablespoon butter ¼ teaspoon garlic powder ⅛ teaspoon black pepper 3 Tablespoons parmesan cheese, grated Directions 1. Cook noodles according to package directions. 2. While noodles are cooking, heat oil in a skillet. 3. Add vegetables to skillet and sauté until tender; stir 4. constantly. 5. Add tomato and sauté for 2 more minutes. 6. Add cooked noodles and butter to vegetables and toss. 7. Add garlic powder and pepper; sprinkle with Parmesan cheese. Nutrients Per Serving: 336 calories, 11 g total fat, 2 g saturated fat, 11 g protein, 48 g carbohydrates, 8 g dietary fiber, 4 g total sugars, 0 g added sugar, and 147 mg sodium Total Cost per serving: $$$$ Schedule 2021 classes today! Be Well, Live Well A Fresh Start to a Healthier You Walk Across Texas with Walk & Talk Series Contact: Sharon Mitchiner, BLT Nutrion Educaon Associate- Galveston County at 281-309-5048 USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrion Assistance Program — SNAP. SNAP is an equal opportunity employer. If you believe your rights have been discriminated against, call (800) 720-5964. To learn more about the Supplemental Nutrion Assistance Program (SNAP) or to apply for benefits, visit www.yourtexasbenefits.com. Texas A&M AgriLife Extension provides equal opportunies in its programs and employment to all persons, regardless of race, color, sex, religion, naonal origin, disability, age, genec informaon, veteran status, sexual orientaon or gender identy. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperang. February 2021
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Galveston County
Cooking for Two Cooking a meal for a loved one can be a fun way to celebrate a holiday – however, cooking for just two people on a daily basis can be tricky. Cooking a whole meal for two can feel like a lot of work with small reward. Eating out may seem like the easier choice, however, cooking meals at home is often healthier and more budget friendly. Here are some tips to make cooking for two (or one) easier. Plan Ahead Creating a menu for the week can help you avoid relying on less nutritious convenience food or take-out. When planning meals, think creatively about how to use foods that spoil quickly. For produce, you could plan on adding extra veggies to a sandwich or add fruit to your morning cereal. For meat, you can prepare several servings at one time and then use it in different meals throughout the week. For instance, on Saturday you could cook the chicken then use it for three different meals, like a salad, soup, and rice dish. Reduce Servings If your favorite recipes make a lot of servings, you can half the recipe by dividing the ingredients by two, thereby making half the amount of servings. For instance, if the recipe calls for four chicken breasts, only use two. Use the Freezer For recipes that make a lot of servings, freeze half for later. You can reheat the frozen portion on a busy night for a quick, easy meal. You can also use the freezer to extend the shelf-life of several foods/ingredients. Meat only stays fresh for a few days in the fridge. To help
extend the shelf-life, split it into individual portion sizes and store it in air-tight containers in the freezer.
Purchasing frozen fruit and vegetables are a great option if you find that fresh fruits and vegetables often spoil before you can eat them. You can also freeze most fresh fruits and vegetables in air-tight containers.
The freezer can be used to store grains as well! If it takes you a while to finish a loaf of bread, put it in the freezer to prevent it from becoming stale or moldy. To cut down on cooking time, cook a batch of rice, then freeze it in individual air-tight
containers. When you need a single serving of rice, simply reheat it in the microwave.
Meal planning will get easier as you learn and collect recipes that work well for serving 1-2 people or that make good leftovers. Appreciate your hard work by taking time to relax and enjoy the meal you’ve created! Adapted from: https://edis.ifas.ufl.edu/pdffiles/FS/FS22400.pdf
Recipe of the Month Source: MyPlate Kitchen Pasta Primavera Servings: 3 Ingredients 1 cup noodles, uncooked 1 Tablespoon, vegetable oil 2 cups mixed vegetables, chopped 1 cup tomatoes, chopped 1 Tablespoon butter ¼ teaspoon garlic powder ⅛ teaspoon black pepper 3 Tablespoons parmesan cheese, grated Directions 1. Cook noodles according to package directions. 2. While noodles are cooking, heat oil in a skillet. 3. Add vegetables to skillet and sauté until tender; stir 4. constantly. 5. Add tomato and sauté for 2 more minutes. 6. Add cooked noodles and butter to vegetables and toss. 7. Add garlic powder and pepper; sprinkle with Parmesan
cheese. Nutrients Per Serving: 336 calories, 11 g total fat, 2 g saturated fat, 11 g protein, 48 g carbohydrates, 8 g dietary fiber, 4 g total sugars, 0 g added sugar, and 147 mg sodium
Total Cost per serving: $$$$
Schedule 2021 classes today! Be Well, Live Well A Fresh Start to a Healthier You Walk Across Texas with Walk & Talk Series Contact: Sharon Mitchiner, BLT Nutrition Education Associate- Galveston County at 281-309-5048
USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP. SNAP is an equal opportunity employer. If you believe your rights have been discriminated against, call (800) 720-5964. To learn more about the Supplemental Nutrition Assistance Program (SNAP) or to apply for benefits, visit www.yourtexasbenefits.com. Texas A&M AgriLife Extension provides equal opportunities in its programs and employment to all persons, regardless of race, color, sex, religion, national origin, disability, age, genetic information, veteran status, sexual orientation or gender identity. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.
February 2021
Galveston County
Cocinar para dos Prepararle una comida a un ser querido puede ser una manera divertida de celebrar un día festivo. Sin embargo, cocinar solo para dos personas a diario puede ser complicado.
Preparar una comida completa para dos personas puede dar la sensación de que implica mucho esfuerzo y poca recompensa. Salir a comer afuera puede parecer la opción más fácil. Sin embargo, cocinar en casa suele ser más saludable y económico.
Aquí tiene algunos consejos para cocinar para dos personas (o solo una) de manera más fácil.
Planifique con anticipación
Crear un menú para la semana puede ayudarlo a evitar la tendencia a consumir comidas precocinadas o para llevar menos nutritivas.
Cuando planifique las comidas, ponga en práctica su creatividad para pensar en cómo utilizar los alimentos que se echan a perder rápidamente. En cuanto a los productos frescos, puede planificar agregarle más verduras a un sándwich o añadirle frutas al cereal de la mañana. Con respecto a la carne, puede preparar varias porciones en una sola vez y, usarlas en diferentes platos durante la semana. Por ejemplo, el Sábado puede cocinar pollo y, luego, usarlo en tres platos diferentes, tales como una ensalada, una sopa y un plato con arroz.
Reduzca las porciones
Si sus recetas favoritas son para muchas porciones, usted puede hacer la mitad de la receta. Divida los ingredientes por dos y así obtendrá la mitad de las porciones. Por ejemplo, si la receta requiere cuatro pechugas de pollo, use solo dos.
Use el congelador
Si la receta es para muchas porciones, congele la mitad para comerla después. Puede recalentar la porción congelada en una noche ocupada para tener lista una comida rápida y fácil.
También puede usar el congelador para extender la vida de varios alimentos/ingredientes.
La carne se mantiene fresca solo por unos días en el refrigerador. Para ayudar a extender su vida útil, divida la carne en porciones de tamaño individual y guárdela en contenedores herméticos dentro del congelador.
Comprar frutas y verduras congeladas es una gran opción en caso de que las frescas se echen a perder antes de que usted llegue a consumirlas. Además, puede congelar la mayoría de las frutas y verduras en contenedores herméticos.
¡También puede usar el congelador para almacenar cereales! Si le toma mucho tiempo terminarse una barra de pan, póngala en el congelador para evitar que se endurezca o le salga moho. Para reducir el tiempo que pasa cocinando, cocine una gran cantidad de arroz y, luego, guárdelo en contenedores herméticos individuales dentro del congelador. Cuando necesite una porción individual de
arroz, simplemente recaliéntela en el microondas.
Planificar comidas se volverá más fácil a medida que aprenda y recolecte recetas que funcionen bien para alimentar a 1-2 personas, o que sirvan para guardar para comer despues. Una manera de valorar su esfuerzo es tomarse un tiempo para relajarse y disfrutar de la comida que ha creado. Adaptado de: https://edis.ifas.ufl.edu/pdffiles/FS/FS22400.pdf Receta del mes Source: MyPlate Kitchen Pasta Primavera Porciones: 3 Ingredientes 1 taza de fideos crudos 1 cucharada de aceite vegetal 2 tazas de mix de verduras picadas 1 taza de tomates picados 1 cucharada de mantequilla ¼ de cucharadita de ajo en polvo ⅛ de cucharadita de pimiento negra 3 cucharadas de queso parmesano rallado Instrucciones 1. Cocine los fideos según las instrucciones del paquete. 2. Mientras los fideos se estén cocinando, ponga a calentar el aceite
en un sartén. 3. Agregue las verduras al sartén y saltéelas hasta que estén tiernas.
Revuelva constantemente. 4. Agregue el tomate y saltee la preparación 2 minutos más. 5. Agregue los fideos cocidos y la mantequilla a las verduras y
mézclelos. 6. Añada el ajo en polvo y la pimienta. Espolvoree con queso
parmesano. Nutrients Per Serving: 336 calories, 11 g total fat, 2 g saturated fat, 11 g protein, 48 g carbohydrates, 8 g dietary fiber, 4 g total sugars, 0 g added sugar, and 147 mg sodium Total Cost per serving: $$$$
Schedule 2021 classes today! Be Well, Live Well A Fresh Start to a Healthier You Walk Across Texas with Walk & Talk Series Contact: Sharon Mitchiner, BLT Nutrition Education Associate- Galveston County at 281-309-5048
USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP. SNAP is an equal opportunity employer. If you believe your rights have been discriminated against, call (800) 720-5964. To learn more about the Supplemental Nutrition Assistance Program (SNAP) or to apply for benefits, visit www.yourtexasbenefits.com. Texas A&M AgriLife Extension provides equal opportunities in its programs and employment to all persons, regardless of race, color, sex, religion, national origin, disability, age, genetic information, veteran status, sexual orientation or gender identity. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.
Febrero 2021
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